Name: Playbook - Sam Lodge - Gym Workout | Athletic Day
Uploaded: 2024-02-16T21:20:10.485Z
Duration: 60 min
Description: Gym Workout | Athletic Day

Let’s get it! 
⚡️This is one of my favorite ways to workout. We focus on functional movements that get your heart rate up so you feel good before, during and after the session. 
⚡️This workout is the self guided for you to hit the gym!
⚡️Big movers include Pull-Ups (Assisted or Unassisted) and Box Jumps (substitution: Step-Ups)
⚡️Pace yourself throughout the workout, using the demo videos & cues to follow along

GOOD LUCK!

-Begin lying down in with hips and shoulders stacked 
-Protracting your top arm begin to draw a rainbow shape, skimming the ground as you twist to the back
-Focus on keeping hips stacked to emphasis thoracic mobility 
-Complete 5 each side and hold the last rep for 5 breaths

Side Lying Rainbows

-Begin lying in back with knees bent
-Start with elbows bent to 90 degrees, then straighten the arms up overhead (keeping them in line with the width of your mat)
-Shoulder issues: make your ROM smaller or eliminate movement, and hold the goalpost shape for 8 breaths instead

Goal Post Arms

-Begin in tabletop position, taking shins to edges of mat
-Step on foot out beside you, lining up that foot with opposite knee
-Shift forward into low plank, stretching hip flexors and tucking core - then shift back stretching groin/adductors 
-Use extra padding for knee if necessary
-Complete 6-8 each side

Single Leg Frog Rockbacks

Mobility Warm-Up

-Begin on knees (use padded surface if necessary) 
-Keeping hips tucked and core engaged, shifter, body weight back, pressing the shins down into the floor
-Return to your neutral position
-Complete 8-10 reps

Quad Rebounds

-Lying on your back with knees bent and heels on top of stability ball
-Press heels down as you raise hips performing a glute bridge and then lower back down to mat
-Keep ball close to hips
-Complete 8-10 reps

Stability Ball Glute Bridge

-Start by stepping on foot out into a lateral lunge
-As you push off of same foot, immediately take that knee to a single leg jump
-Complete 8 each side

Lateral Lunge to SL Jump

Athletic Day Prep

- Jump on to the box using your arms for momentum 
- Land softly on the box
- Stand up 
- Step off the box
- Complete 10 reps

Box Jumps

- With chest lifted and core engaged hinge at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep
- Complete 15 reps

Kettlebell Swing

- Hold medicine ball with both hands, elbows flexed, at chest level
- Use core, hips and glutes to rotate body slamming the med ball from side to side
- Catch and repeat
- Complete 30seconds

Medicine Ball Rainbow Slams

Athletic Day Block 1

*can be either unassisted or assisted pull-ups (I’m demoing assisted)
- Hold the bar just outside shoulder width and hang at full arm extension
- Keeping your body straight, contract your lats to pull yourself up as high as you can, driving your elbows down
- Lower with a slow controlled motion

Machine Assisted Pull-Up

- Start lying on your back with your arm extended and same side knee flexed, your opposite arm and leg should be extended
- Protract Shoulder, press to forearm, then to palm, then press hips up
- Dumbbell remains overhead with shoulder pushing up
- Reverse steps to return to start position
- Complete 5-6 each side

Dumbbell half turkish get up

Athletic Day Block 2

-Jumping 180 degrees
-Land softly, toe-ball-heel
-Modify with calf raises over jumps

Rotational Jumps

- Begin in either modified or full plank
- Protract shoulders and circle 10 each direction, keeping the rest of the body completely still

Stability Ball Plank Circles

- Lay on your back with your legs elevated 
- Move your legs up and down rapidly
- Keep core tight and activated

Flutter Kicks

-Begin lying face down
-Reach arms and legs straight, opposite arm, opposite leg for 30 seconds

Gym Workout | Athletic Day

More workouts from Sam Lodge